PERFORMANCE

Warm-Up.

Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Compare results to September 21, 2020.

B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of RoboDog
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols
Station 2: Rest

*Every time you go back to station 1, pick up where you left off.

NO EQUIPMENT SUGGESTIONS:
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups
Deadlifts – Substitute Plank Position Pike Jumps

When the running clock reaches 40:00, perform the following…

Three sets of:
8-10 Alternating Single-Arm Seated Dumbbell Press Each Arm
8-10 Pronated-Grip Bent-Over Rows
Rest 30 seconds
8-10 Alternating Dumbbell Front Raises
8-10 Supinated Grip Bent Over Rows
Rest 60 seconds

NO EQUIPMENT SUGGESTIONS:
Single Arm Seated Dumbbell Press – Substitute 30-45 Second Nose to Wall Handstand Hold
Pronated Grip Bent Over Rows – Substitute 30-45 Seconds of Superman Punches
Dumbbell Front Raises – Substitute Bodyweight Cuban Press
Supinated Grip Bent Over Rows – Substitute 30-45 Second Bodyweight Bent Over Row Hold

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Subscribe
Notify me of
guest
21 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Luke Tipton
Luke Tipton
January 4, 2021 9:17 pm

A. 200, 230, 275, 315, 330, 340, 340, 340
B. 7+7

Janelle Winston
Janelle Winston
January 4, 2021 9:03 pm

I think I must have done the plate math wrong when I got “270” long ago. Haven’t even come close to that the last couple times. I truthfully hate DL because despite all efforts my low back always hurts.

A. 155, 175, 195, 205, 225, 235, 245, 255 (didn’t budge it. Abort abort abort! )

B. 8 + 4 RX – 2 more reps than last time. Low back started tightening up so dropped it with 8 sec left on the clock.

Christopher Capozzi
Christopher Capozzi
January 4, 2021 5:49 pm

A)
185 x 8
225 x 6
275 x 4
310 x 2
330 x 1
350 x 1
360 – Failed

5lb improvement vs 9/21/20

B)
6 rounds and 11 reps @ 205LBS

+20LB on DL and +4 reps vs 9/21/20

Last edited 3 years ago by Christopher Capozzi
Mike Infante
Mike Infante
January 4, 2021 5:25 pm

Sep 21/2020 Amrap8 = 6 rounds + 7 reps. (225 lbs/24”)
Jan 04/2021 Amrap8 = 7 rounds + 1 rep (225 lbs/24”)

Mike Slagle
Mike Slagle
January 4, 2021 4:03 pm

A. Up to 405 which was the same as last time.

B. 6+8 down from 7+3 last time.

Logan Harris
Logan Harris
January 4, 2021 2:37 pm

A. Up to 3 sets of 3 at 340# (all the weight I have)
B. 7 + 7 Rx

Anika Tipton
Anika Tipton
January 4, 2021 2:03 pm

A. 8×150#/6×180/4×205/2×235/1×245/1×260/1×275/1×280 – got a new ladies bar for Xmas, 1st time using it! So awesome! Spent a lot of time doing the new math in my head though ?
B. 7+6- tripped over the box and almost bashed my face into my kid’s power wheels jeep! Was more careful after that…

Last edited 3 years ago by Anika Tipton
Candy Olkey
Candy Olkey
January 4, 2021 10:33 am

Warm Up✔? A. Deadlift – based off 240# 135×8, 160×6, 180×4, 205×2, 216×1, 225×1 (attempted 228 a couple of times but wasn’t liking my mechanics so aborted the lifts) B. AMRAP 8 min – 8R + 6 DL + 3 BJO = 153 reps (lifetime PR by 9 reps) 6 Deadlift @ 155# 12 Box Jump Overs – lateral ***All UB – done with clock set at EMOM C. 2 Sets Pallof Rotation x 10 R Pallof Banded ISO hold x 30s R Pallof Rotation x 10 L Pallof Banded ISO hold x 30s L Hanging Med Ball Hamstring Curls… Read more »

Anika Tipton
Anika Tipton
January 4, 2021 2:04 pm
Reply to  Candy Olkey

Nice work on the amrap candy!

Al Fraser
Al Fraser
January 4, 2021 3:05 pm
Reply to  Candy Olkey

You smashed us all in the metcon Candy!!

Viv Colón
Viv Colón
January 4, 2021 9:46 am

A: Deadlifts – I started sometime in Oct or Nov to follow this programming and was working off 265#. Today’s:
145-175-200-225-240-255-270-280#
15# PR on this cycle. Pretty happy about that.

B. 6 + 1 deadlift Rx

Candy Olkey
Candy Olkey
January 4, 2021 10:34 am
Reply to  Viv Colón

Congrats on the PR Viv…HUGE GAINS!!

Dee
Dee
January 4, 2021 5:26 am

DL 214 (heaviest I’ve gone in 4 years since my lower back injury)

AMRAP
4 rounds

Candy Olkey
Candy Olkey
January 4, 2021 10:34 am
Reply to  Dee

Nice work Dee!!

Al Fraser
Al Fraser
January 4, 2021 3:00 am

First one back after the NY celebrations was always going to be a tough one!! Warmup done, suitcase DL done @40kg A. DL every 3 mins I. 110kg x8. 2. 130 x6 3. 150 x4. 4. 170 x2 5. 180 x1. 6. 190 x1 7. 200 x1. 8. 210 x1 New PB by 10kg, happy with that after over eating for the last couple of weeks! B. AMRAP 8 mins 6 DL’s @102kg, 12 box jump overs @24” 8+3 Just sneaked the last 3 DL’s in to beat the 21/9 by 3 reps, although lower back was screaming at me!!… Read more »

Last edited 3 years ago by Al Fraser
Candy Olkey
Candy Olkey
January 4, 2021 10:35 am
Reply to  Al Fraser

PR STAR!! Nice work all the way around Al!

Al Fraser
Al Fraser
January 4, 2021 3:04 pm
Reply to  Candy Olkey

Thanks Candy ?

Antonio Galvañ
Antonio Galvañ
January 4, 2021 1:46 am

A. Every 2 minutes, for 16 minutes (8 sets): Deadlift (clean grip) *Set 1 – 8 reps (110kg) *Set 2 – 6 reps (130kg) *Set 3 – 4 reps (150kg) *Set 4 – 2 reps (170kg) *Set 5 – 1 rep (180kg) *Set 6 – 1 rep (190kg) *Set 7 – 1 rep (200kg) *Set 8 – 1 rep (210kg) (https://www.instagram.com/p/CJngAebp4Uw/?hl=en) Compare results to September 21, 2020 (200kg) (https://www.instagram.com/p/CFaGglmq0XX/) It felt much easier than 200kg last september, so pretty happy, nothing to complain! B. Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225 lbs) 12… Read more »

Candy Olkey
Candy Olkey
January 4, 2021 10:36 am

Great work Antonio!

Antonio Galvañ
Antonio Galvañ
January 4, 2021 10:57 am
Reply to  Candy Olkey

Same to you Candy. It blows my mind how you were able to get 8 rounds in B at 70% of your DL, its amazing :O!

Candy Olkey
Candy Olkey
January 4, 2021 12:41 pm

Yeah…you would think I could pull more off the ground in 1 rep if I can go UB for basically 9 rounds of DL’s in the metcon…I think it’s all in the mindset or lack of during the metcon….sometimes during the skill work I have far to much time to OVERTHINK it!

Scroll to Top